This fun mixture of flavors makes for a colorful salad: beautiful blueberries with fresh green lettuce, pure white cheese and bright-orange grilled chicken. From Cooking for Hemochromatosis by Kristina Lewis, ND.
1pound (450 g)chicken breasts, cut into 1-inch (2.5-cm) thick strips
Salt and black pepperas needed
1teaspoonground turmeric
½teaspooncurry powder
5tablespoons (75 ml)olive oil, divided
4cups (120 g)coarsely chopped butterhead lettuce
1cup (144 g)fresh blueberries
½cup (60 g)pecan halves
2ounces (58 g)feta or blue cheese, crumbled
Instructions
Season the chicken with the salt and pepper.
In a small bowl, make a paste with the turmeric, curry powder, and 1 tablespoon (15 ml) of the oil. Coat the chicken strips in the paste and set them aside.
Preheat the grill, electric grill, or stovetop grill pan to medium-high heat (400°F [200°C]). Spray it with cooking spray then add the chicken and cook 5 to 7 minutes per side (or 5 to 7 minutes total with a two-sided electric grill) until the chicken reaches an internal temperature of 165°F (74°C).
Fill 4 salad bowls with the lettuce and coat it with the remaining 4 tablespoons (60 ml) oil, then top with the chicken strips, blueberries, pecans, and cheese.
Notes
Why This Recipe Works for Hemochromatosis
Maximum 1.6 mg iron per serving.
Iron is blocked by the:
phytates in pecans;
polyphenols in turmeric, curry, blueberries and pecans;
calcium in cheese and pecans.
Iron is not enhanced because:
the vegetables recommended are low in vitamin C and carotenoids;
this recipe does not use a vinegar-based salad dressing.